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breezy's training, supplementation, and food log

breezy11 said:
Yeah, it'd be a solid pick up. You could try making one like Sean as well.How fired up are you for tonight? Go B's!
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I am so fired up, I even have a couple of cold Sam Adam's 'BOSTON' lagers in the fridge lolI checked last night, nothing in the two main stores I get my equipment from. That said, I am sure it will not b e long. Elitefts shipping was too much for me last time lol.Gooooooooooooooooo B's!
 
It's a good time to make sure that you're signed up for the Inner Circle. :)

Invalid Link Removed
 
breezy11 said:
It's a good time to make sure that you're signed up for the Inner Circle. :)

Invalid Link Removed
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Got the teaser email.
Was happy to see watermelon as an option, BCAA+ watermelon is great
 
Driven2lift said:
Got the teaser email.
Was happy to see watermelon as an option, BCAA+ watermelon is great
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I'm very excited for this release. Big fan of EAAs and extra "focus". Yeah, Watermelon is fantastic.


wasme said:
The insider doesn't ship to canada though does it? or has that changeD?
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Driven2lift said:
Hmmm. TBH I have never ordered off if an insider. That would be unfortunate
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I'm not sure, but will check into it for you guys.
 
I’ve felt awful the last couple of days, but thankfully pretty good while training. I should be able to catch up on some sleep tonight, which I’m hoping will have me feeling somewhat better tomorrow. Tonight’s arm session was pretty intense. I didn’t come up with the routine until sitting in traffic on the way to the gym, but absolutely loved it. Pumps and pain were at a high level.


V-Bar Pushdowns
60x15 (warm-up)
80x30 (warm-up)
90x25 constant tension + 5 w/2 second hard flex
100x20 constant tension + 5 w/2 second hard flex
110x15 constant tension + 5 w/2 second hard flex
120x10 constant tension + 5 w/2 second hard flex
130x8 constant tension + 5 w/2 second hard flex + 10 second iso-hold
140x6 constant tension + 5 w/2 second hard flex + 10 second iso-hold

-30 seconds rest between sets

-welcome to pumpville



Banded Elbows-Out Extensions / Banded BW Extensions
25 + band x10 / BW + band x10
25 + band x10 / BW + band x10
25 + band x10 / BW + band x10
25 + band x10 / BW + band x10 + 10 second iso-hold

-elbows-out ext: 3 second eccentric, 1 sec flex at lockout

-bw ext: constant tension

-awesome combo

Here’s an old video which is similar to what was done tonight:

[video=youtube_share;sb9IACMmbKI]http://youtu.be/sb9IACMmbKI[/video]



Lying KB Extensions
20x15
20x15
20x15 + 10 second iso-hold

-3 second eccentric, 1 second pause in the stretched position, stopping concentric just shy of lockout



Seated KB Curls
20 x 20R/20L
30 second bicep stretch
20 x 15R/15L + 8R/8L + 4R/4L
30 second bicep stretch
20 x 10R/10L + 8R/8L + 6R/6L + 2R/2L
30 second bicep stretch
20 x 6R + 15 second iso-hold / 6L + 15 second iso-hold

-iso-hold: 1/3 of the way up



EZ Bar Curls
40x15
40x15
40x15, set bar on bench for 10 seconds, 40x8, set bar on bench for 10 seconds, 40x6 + 10 second iso-hold

-full ROM, strict form, 3 second eccentric, hard 2 second flex in contracted position



Reverse EZ Bar Curls
40x10 full ROM + 10 bringing bar up halfway (arms at 90 degrees)
30x10 full ROM + 10 bringing bar up halfway (arms at 90 degrees)
30x10 full ROM + 10 bringing bar up halfway (arms at 90 degrees)

-full ROM: perfect form, hard 1 second flex

-partials: pumping style
 
Won't let me quote you breezy but you are welcome. Totally forgot to tag you when I posted it. Glad you saw it
 
Well Breezy, good game last night. Outplayed, out shot, out chanced them... but Habs had the golden horseshoe. 2 bad penalties in over time too.

Habs are faster, we are bigger and tougher - we'll wear them down and tomorrow will be a whole different story.
 
Oh forgot to mention...My mother is going to Syracuse for the weekend and hopefully bringing me back a couple of boxes of Cream of Rice! ....errr and a box of Choc/pb poptarts is on the list too ;)

I haven't tried the creamy brown rice ferna yet. Actually, Breezy... would you recommend the CoR mixture preworkout even if cutting?
 
wasme said:
Well Breezy, good game last night. Outplayed, out shot, out chanced them... but Habs had the golden horseshoe. 2 bad penalties in over time too.

Habs are faster, we are bigger and tougher - we'll wear them down and tomorrow will be a whole different story.
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Yeah, good game, but the B's just couldn't get it done. I think they'll take game 2 as well, if not we could be in serious trouble.


wasme said:
Oh forgot to mention...My mother is going to Syracuse for the weekend and hopefully bringing me back a couple of boxes of Cream of Rice! ....errr and a box of Choc/pb poptarts is on the list too ;)

I haven't tried the creamy brown rice ferna yet. Actually, Breezy... would you recommend the CoR mixture preworkout even if cutting?
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Haha awesome. Those pop tarts are delicious too.

Yup, I'd most definitely have Cream of Rice pre-workout when cutting. I'm 3 weeks out and still have it before every training session. I'd actually consider lowering/removing post and intra carbs (not likely though) before eliminating them pre. I don't want to remove "peri" carbs at all, but would under extreme circumstances. The last thing that I want is to compromise my training intensity/volume and don't see any situation where I'd drop them pre, as they have a notable impact on my performance. I generally wouldn't be concerned with trying to "burn fat" while training either, as you still have the entire rest of the day to create an environment favorable to it.
 
breezy11 said:
Yeah, good game, but the B's just couldn't get it done. I think they'll take game 2 as well, if not we could be in serious trouble.
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Certainly don't want to go back to Montreal - down two. Do you ever get the opportunity to get to a playoff game? or a season game for that matter?

Haha awesome. Those pop tarts are delicious too.
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I'm looking forward to it. Although I realize cut and poptarts don't mix lol

Yup, I'd most definitely have Cream of Rice pre-workout when cutting. I'm 3 weeks out and still have it before every training session. I'd actually consider lowering/removing post and intra carbs (not likely though) before eliminating them pre. I don't want to remove "peri" carbs at all, but would under extreme circumstances. The last thing that I want is to compromise my training intensity/volume and don't see any situation where I'd drop them pre, as they have a notable impact on my performance. I generally wouldn't be concerned with trying to "burn fat" while training either, as you still have the entire rest of the day to create an environment favorable to it.
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Thanks...glad to hear that. Only 3 weeks to go... you must be getting pretty psyched!
 
wasme said:
Certainly don't want to go back to Montreal - down two. Do you ever get the opportunity to get to a playoff game? or a season game for that matter?



I'm looking forward to it. Although I realize cut and poptarts don't mix lol



Thanks...glad to hear that. Only 3 weeks to go... you must be getting pretty psyched!
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Not at all. Yeah, I've been to quite a few, but don't think I'll make any this year. I actually went to all the home games vs. the Habs a few years ago.

Haha some occasional pop tarts won't be detrimental to your goal.


Yeah, I don't think that I'll ever do any form of IF or fasted training again (just fasted LISS with yhcl pre-contest if necessary). A couple of months ago, someone posed a question similar to this... "Do you know or can you even think of anyone that has gotten huge and ripped or strong as **** from using IF?" I was stumped lol.

I'm definitely looking forward to the competition, but have been pretty sick this last week. I'm not sure what the deal is and will probably make a visit to the doctor if I don't feel better in a couple days. I have my first National level competition (Team Universe) coming up, 5 weeks after this next show as well. There should be 6 height classes in Physique with pro cards awarded to the top 2 in each class. It'll be good to gain more experience at the Cutler before Team U and hopefully some of the same judges will be at both shows.
 
breezy11 said:
Yeah, I don't think that I'll ever do any form of IF or fasted training again (just fasted LISS with yhcl pre-contest if necessary). A couple of months ago, someone posed a question similar to this... "Do you know or can you even think of anyone that has gotten huge and ripped or strong as **** from using IF?" I was stumped lol.I'm definitely looking forward to the competition, but have been pretty sick this last week. I'm not sure what the deal is and will probably make a visit to the doctor if I don't feel better in a couple days. I have my first National level competition (Team Universe) coming up, 5 weeks after this next show as well. There should be 6 height classes in Physique with pro cards awarded to the top 2 in each class. It'll be good to gain more experience at the Cutler before Team U and hopefully some of the same judges will be at both shows.
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How many mg of yhcl do you use fasted before cardio, when you do? mix with caffeine or no.Sounds like an exciting next couple of months... as always all the best to you!Hope you feel better soon, certainly not good timing for you....1230 tomorrow...
 
wasme said:
How many mg of yhcl do you use fasted before cardio, when you do? mix with caffeine or no.Sounds like an exciting next couple of months... as always all the best to you!Hope you feel better soon, certainly not good timing for you....1230 tomorrow...
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I tolerate yhcl very well and can use the .2mg/kg dose at once, no problem. I usually have around 200mg caffeine with it as well. Thanks, wasme! It should be a fun experience. Yeah, timing couldn't be worse. Thankfully, I've been feeling my best while training. Not a fan of the early start, but can't wait either way.
 
Man I have been sick all week too...I actually only feel good when lifting. :o
 
bolt10 said:
Man I have been sick all week too...I actually only feel good when lifting. :o
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Sorry to hear that, man. Same here, I had to bail on my planned morning LISS because I felt nauseous and dizzy. Thankfully, my peri-workout nutrition is coming up huge and carrying me through some intense sessions...today's was brutal.
 
As previously mentioned, I've been feeling like crap. That said, today's leg session didn't lack any intensity and I made it through in one piece.


Seated Leg Curls
60x20
80x20
100x15
110x12
120x10
130x8
140x6, 80x10, 140x20 partials



Pause Squats / Heel Elevated DB Squats
135x15 (warm-up)
225x15 (warm-up)
275x12 (warm-up)
315x12 (warm-up)

315x5 / 50x12
315x5 / 50x12
315x5 / 50x12
315x5 / 50x10
315x5 / 50x10

-pause squats: I had planned on a 5 count, but didn't pay much attention to the exact time

-pause squats: stopped eccentric where quad tension was high

-db squats: heels elevated on 25lb plates, no lockout (constant tension), weight per db


This combination was ridiculous. I didn't have a lot of time in the gym, so I came up with something that would beat me up pretty fast. By the 3rd round, I had to take a knee between supersets before being able to stand. Here's the first round of 5:

[video=youtube;OKviHDiv1YU]http://www.youtube.com/watch?v=OKviHDiv1YU&list=UUYnPYjextCc5uO6XFlJNuRA&feature=share[/video]



Walking DB Lunges
40's x failure



Occluded Leg Extensions
60x20
60x15
60x15
60x15

-30 seconds rest between each round, keeping wraps on until all rounds complete
 
Quick suppdate: I grabbed a bottle of OG Erase Pro from a local shop today and cracked it open. It should have my appearance tightening up within a few days. I ordered enough Peptopro, HBCD, agmatine, ALCAR, and EAAs to carry me through the rest of prep as well.

Edit: I got another bottle of Reduce XT too, as I would've run out a week before the competition. Compound 20 will continue to be used up until the show.
 
Today's session doesn't look like much on paper, but was very tough. Both my chest and shoulders took a serious beating.


Banded Incline DB Press
50x10 (warm-up)
60x10 (warm-up)
70x10 (warm-up)
80+band x8
85+band x8
90+band x8, 60+band x6, 30+band x6 + 20 second stretch overload


-about a 22 degree incline

-warm up sets: pumping style with constant tension (3/4 lockout)

-working sets (banded): 3 second eccentric, explosive concentric to lockout with a hard flex

-loaded stretch felt amazing with the added tension of the band




Smith Incline Press

wide-mid
185x20
205x15 + 10 seconds rest + 205x8

mid
205x15
225x12 + 10 seconds rest + 225x6

close-mid
225x12
245x10 + 10 seconds rest + 245x3 + drop to super wide 135x15 + 10 second iso-hold

-about a 33 degree incline

-constant tension: lowering to a few inches above chest and pressing to 3/4 lockout




Standing Cable Flyes
35x25

-strict form: pulling from overhead to upper chest level




Bent-Over DB Laterals
20x30
25x20 + 10 swings
30x15 + 15 swings
35x8 + 22 swings

-started full ROM and added swings to hit 30 total reps at each weight




6 ways / Band Over and Backs / Spidercrawls
10x10 / 20 / 3 (times up and down wall)
10x10 / 20 / 3 (times up and down wall)
10x10 / 20 / 3 (times up and down wall)
 
I did some seated banded DB press following chest the other day... Wow is all I can say.
 
kbayne said:
I did some seated banded DB press following chest the other day... Wow is all I can say.
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Yeah, those really sneak up on ya lol. The first time trying them, I started with 30lbs thinking it was pretty easy afer 7-8 reps, but that didn't last long. I think I just made 15 on the first set, but had to drop the weight to continue hitting my target reps.
 
Same. Started with 35lbs and used a heavy resistance band, got 10 I think. But the following sets were a different story lol. Awesome feel and huge pump though.
 
wasme said:
Would these be like cable crossovers? and next time you do them could you perhaps take a vid?
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Yeah, here's an old example. I did them similar to what is shown in the second half of the video.

[video=youtube_share;0YQO8oA8ulQ]http://youtu.be/0YQO8oA8ulQ[/video]



I'm feeling up to attempt some early morning LISS, followed by Cream of Rice, a back session, and heading to work for the rest of the day/night.
 
Just what I was looking for.. Thanks Breezy.... work all afternoon/evening on Sunday - that sucks! Have a good session.
 
wasme said:
Just what I was looking for.. Thanks Breezy.... work all afternoon/evening on Sunday - that sucks! Have a good session.
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No problem, wasme. It sure does suck, especially when you're sick (feeling a little better though). My session ended at 8:30 this morning and I've been working since 10. I'll post a training update when I get home tonight.
 
I didn't have a lot of time for this morning's back session, but left feeling happy with what was accomplished.


Pull-Ups

wide pronated
8
8
mid pronated
8
8
close neutral
8
8

-2 sec flex at the top and a 3 second eccentric, stopping before arms fully straightened (stayed in a range where lat tension remained highest)




Elevated Cable Rows (supinating wrists)
80x12 (warm-up)
90x12 (warm-up)
100x10 (warm-up)
110x8
120x8
130x8
140x8

-leaning back and supinating wrists during concentric, hard flex

[video=youtube_share;RgTueN_xnl8]http://youtu.be/RgTueN_xnl8[/video]




DB Pullovers
50x15 + 10 second iso-hold
50x15 + 10 second iso-hold



Stretcher Face Pulls (rope)
100x10 (warm-up)
110x10
110x10
110x10
110x10

-leaning back and pulling down towards upper chest with a hard flex: These were basically a cross between stretchers and face pulls, using a rope attachment. I set up a bench in front of a pulldown station to rest my lead foot on, so I could fully extend/stretch without the weight bottoming out (needed more room due to length of rope). I've done stretchers with this setup in past, but this was a different approach and focused more on the upper back.




Rope Scapular Retractions
60x15 (warm-up)
70x10
70x10
70x10
70x10

-I came up with this idea while doing the previous exercise and used the same setup (bench in front of pulldown station). I placed my foot on the bench, leaned back (stayed in that position) and worked my mid-upper back. These were done slow and controlled, using a very small range of motion, and involved a strong mind-muscle connection. They're fantastic and will be kept in the rotation going forward. I'll get a video of these and the stretcher face pulls soon, as they both aren't the easiest to describe.
 
THose elevated rows look pretty bad ass... Might throw those in next week for a couple of sets at the end just to try them out.
 
wasme said:
THose elevated rows look pretty bad ass... Might throw those in next week for a couple of sets at the end just to try them out.
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Yeah man, they're great. Let me know what you think.



I was pumped to find these waiting for me when I got home yesterday.

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Huge thanks to my boy, LiveToLift and nattydisaster! I'll be adding some to Cream of Rice and probably making ice cream later today, which will be my first taste of Select. :eek:
 
wasme said:
In for Breezy's version of Baskin Robbin's lol Select is great protein indeed.
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pete8407 said:
I've never tried the Select protein either but it seems to gets great reviews.
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Chocolate was very good in Cream of Rice and I'll most likely give Cookies and Cream a shot later tonight. :thumbsup:
 
breezy11 said:
Chocolate was very good in Cream of Rice and I'll most likely give Cookies and Cream a shot later tonight. :thumbsup:
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Glad you liked it. Snicker doodle should be back in stock real soon, but if you ever want some of that let me know and I'll send you some. Sad we couldn't get you any iof that right away.
 
bolt10 said:
Glad you liked it. Snicker doodle should be back in stock real soon, but if you ever want some of that let me know and I'll send you some. Sad we couldn't get you any iof that right away.
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Thanks, bolt. Yeah, Chocolate was delicious. I'm definitely looking forward to giving Snickerdoodle a try as well. Seems to be most people's favorite of the bunch.
 
You'll love snickerdoodle in your cream of rice. It's seriously almost too good.
 
I just got back from an intense arm session.


Bent-Over Rope Pushdowns / Hammer Curls
60x20 / 15x20 (warm-up)
80x20 / 20x20 (warm-up)
100x15 / 25x12
120x12 / 30x10
140x10 / 35x8
160x8, 120x8, 100x8, 80x8, 60x8 / 40x6, 35x6, 30x6, 20x6, 15x6

-pushdowns: bent-over at 90 degrees to allow more of a stretch, constant tension

-curls: gripping dbs hard

-4 drops on each exercise for the final set




Seated Dip Machine
60x20
80x10
100x10
120x10
140x10
160x8
140x8
120x8
100x8
80x8
60x20

-this was basically one set

-worked up with sets of 10 using an explosive concentric, hard flex, 3 second eccentric, and 10 count between each set, until failing to get 10 reps

-worked back down with sets of 8 using constant tension and an 8 count between each set




BB Curls
40x20
15 seconds rest
40x15
15 seconds rest
40x12
15 seconds rest
40x10
15 seconds rest
40x8
15 seconds rest
40x6
15 seconds rest
40x4 + 15 second iso-hold

-hard 2 second flex



"Giant Sets"
V-Bar Pushdowns x10
Bench Dips x10
Bent-Over Reverse Grip Pushdowns x10
Overhead Cable/Rope Extensions x fail
DB Curls x10
EZ Bar Curls x10
Rope Curls x10
Reverse EZ Bar Curls x fail

- I did 2 rounds of this, which was inspired by Milos Sarcev's "giant sets" (who is also one of the first to recommend/use big "intra shakes")
 
wasme said:
I like those Giant sets.... Snickerdoodle is my favorite for sure.. it makes crazy good ice cream.
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I'll be adding them to a good amount of sessions over the next few weeks. I bet; C&C made some tasty ice cream. I thought the taste was very similar to OEProtein, just not as thick and creamy.
 
wasme said:
Great read thanks Breezy.
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No problem, man. I implement some similar strategies when trying to get rid of stubborn fat. Started today with yhcl, am using berberine (AP/Burn24), calories/carbs are going up for a couple days, along with the addition of giant sets and cardio.
 
breezy11 said:
No problem, man. I implement some similar strategies when trying to get rid of stubborn fat. Started today with yhcl, am using berberine (AP/Burn24), calories/carbs are going up for a couple days, along with the addition of giant sets and cardio.
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I have a bottle of B24 ... have not cracked it yet.
 
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